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OPEN GYM: 10 AM TO NOON

OPEN GYM

10 AM TO NOON

 

We will have open gym from 10 AM to noon and we ask that you reserve a spot ahead of time.  Yoga at the Cove will be returning very soon.

NO YOGA BUT OPEN GYM: 9 AM – 11 AM

NO YOGA BUT OPEN GYM 

 No yoga today as Coach Katie F is leading a stand up paddleboard excursion for our members. We will however have open gym from 9 AM to 11 AM. We ask that you reserve a one hour spot as we need to track attendance.

COVE JUNETEENTH EVENT

COVE JUNETEENTH EVENT

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”.  Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.

While this is considered a Community WOD, it has the volume and difficulty of a Hero WOD. After finishing six grueling rounds you still have more work to do. During the WOD, it’s suggested to think about the struggles of the past and compare them to our situation now. One hundred and fifty-five years have passed and this country is going through another upheaval. Think about how we’ve grown, about all those who have suffered and sacrificed for that growth, and remember that together we can achieve anything that once seemed impossible. Abolishing slavery did not abolish racism, and we each play a part in continuing to right the course. We all, still, have a lot of work to do.

Do your research.

Stay Golden,

Head Coach Holden

 

 

METCON

Noon Zoom With Coach Teresa

MetCon
“Chief”
5 rounds
AMRAP3
3 Power Cleans
6 Pushup
9 Air Squats
Rest 1 min

Fx: 95/65 or 35/25 DB Option
P/O: 135/95 or 50/35 DB Option

After the 5th round, rest 3 min and then you will find a heavy 1-rep clean

Nothing but grins being back at the Cove

SUNDAY YOGA AND COVE KIDS – VIRTUALLY

SUNDAY YOGA AND KIDS CLASS

We have a big week ahead of us as for as great workouts, so set yourself up for success with yoga and Coach Katie. She will be doing a Facebook Live yoga class at 9 AM on Cove The Club.

And for the kids, Coach Katie F has a video for our little guys. Don’t sleep on the joke of the day.

 

 

 

A GIFT FROM THE COVE

A GIFT FROM THE COVE

One of the things we have learned during our outdoor classes (and we kinda knew this already) is that our athletes love chalk. In an effort to satisfy your needs and as a thank you, we have provided Tupperware boxes of chalk and 10 poker chips for your counting needs. Pick yours up at your next class.

 

 

ENGINE EXPRESS

For those looking for a quick at-home workout, Coach Maria has another one of her Engine Express workouts.

AMRAP12

12 frog push ups

6 burpees

12 (6/side) 90/90 step throughs

6 burpees

12 (6/side) single leg glute bridge

6 burpees

TABATA (:20 work / :10 rest)

*alternate movements

A: hover lunges

B: mountain climbers


 

COVE METCON

EARLY 6:30 AM Zoom class with Coach Teresa

Every 6 minutes for 24 minutes
400m Run
75 DU (150 SU)
10 Power Snatch
Remaining Time Max Overhead Squats

Fx: 75/55
P: 115/75
O: 135/95

If no access to BB, you can do:
400m Run
75 DU (150 SU)
20 Alternating DB Snatch
Remaining Time Max Goblet Squats

Fx: 35/25
P/O: 50/35

 

 

WE ARE THE COVE

WE ARE THE COVE

As you all know, the community is core to this place. And we made it our mission to create a space where the pressures and the chaos of the outside world melted away when you entered the doors. In fact, that’s why we named it the “Cove”— a true shelter and calm from the storm. Protecting this community and giving each of you a safe haven is what drives us every day.
But we do our best to hold true to this mission despite our every urge to vocalize our opinions and shout from the rooftops about so many issues that concern us, especially of abhorrent historical and systemic racism. But this place is not ours. It’s yours. It is YOUR sanctuary and YOUR safe place. Our only hope is that every single athlete feels the support and love every time you come. No matter what the fury and chaos the world brings, we are your cove.
But when any part of our community suffers, we suffer together. During a time of division, our togetherness matters. And like it always has, the safe space of the Cove matters. Our mission remains to protect that precious space and make sure each of you knows that we are here for you. We will do our best to continue to shield the outside world from seeping in, especially when it comes from something that exists in our very own name.
The Cove, while unique and so special, is also part of the CrossFit affiliate network. What does that mean? Quite simply, the name “CrossFit” represents a training methodology that we think is effective — a mere description of what we do in our gym. We have group classes that are focused around “constantly varied, functional movements, performed at high intensity”. That is CrossFit to us. CrossFit defines what we do…not who we are.
However, the name CrossFit now represents a brand and a belief system that we cannot control nor do we always agree with (see the following article on CF founder). We often disagree with decisions and statements made by CFHQ and have always made decisions with this community’s best interest in mind. And we will never waver from that. If this is what CrossFit has become, we will no longer choose to be part of it. We will be ending our affiliation with CrossFit and standing with you all as “The Cove”.
Our job is to ensure each of you feels respected, valued, and safe. If you need support or find yourself overwhelmed, we are here for you. This is a community that takes care of one another and we know this will be true more than ever.
Thank you for being here for us. We are here for you.

METCON

Noon Zoom with Coach Teresa

“Simple and Cruel”

3 rounds

20 Hang Power Cleans

15 Shoulder to Overhead

10 Front Squats

*If you drop the barbell before the end of a round, you must first complete 10 burpees before proceeding with the workout.

Time Cap: 15 min

Fx: 75/55, or 25/15 DB Option

P/O: 95/65, or 35/25 DB Option

 

FINISHER

4 rounds Tabata (Finish all of one movement before next)

Pushups

Jumping Air Squats

YOGA AND KIDS VIDEO

A WELCOME REST DAY

Enjoy your rest day with some restorative yoga with Coach Katie F. Coach Katie also has another video for the kids. Have a wonderful Sunday.

YOGA FACEBOOK LIVE AND MURPH PLANS

FACEBOOK LIVE YOGA AT 9 AM

Join Coach Katie for a little pre-Murph yoga on the Cove Facebook Live Channel.

MURPH PREPARATION

If you didn’t see yesterday’s blog, we sure to check out our video on our plans on allowing us to create a safe version of this great workout. If you are new to CrossFit, Murph is a very challenging workout dedicated to the sacrifices of a fallen soldier, Michael Murphy. We do this workout in remembrance of him.

“MURPH”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

This workout is very challenging and we will have lots of scaling options for our athletes.

We encourage you to bring a yoga mat, a sweat towel, and of course lots of water for the event. As of right now we have four heats scheduled (9AM,9:30 AM,10:30AM, and 11AM), but we will add more if the need arises.

Below we have a video with Coach Marina talking about some of the different substitutions

EQUIPMENT LOANERS

For those Cove athletes that are looking to train primarily at home, we will be available from Noon to 1:30 PM for equipment loans.

FIRESIDE ZOOM CALL TONIGHT

SUNDAY FIRESIDE CHAT

As many of you know, Governor Hogan has developed a “Maryland Strong: Road to Recovery” plan which outlines the next steps in dealing with the COVID-19 crisis. Over the past couple of weeks, we have been putting together our plan on how we might play a role in this recovery. Tonight we will be presenting the broad strokes on how we will execute on our vision. We also will be answering your questions via Zoom’s chat feature. 

Instead of Facebook Live, we will be presenting this plan via Zoom so we can screen share a number of slides. The meeting will be at 8:15 PM. We will be sharing out the recording of this presentation of the meeting via a Youtube channel after it is completed.

Finally, we also will be sending out a survey to get your feedback on our plan.

We look forward to seeing everyone tonight.

https://us02web.zoom.us/j/85087664680